tl,dr: Eat less, move more.
Let's get real here. I have struggled with attempted weight loss for about three years. I have tried every diet on the planet, even going vegan. I saw some initial successes but would soon relapse, because most of those diets are simply not sustainable long-term. I know for a fact that many here are currently suffering that same fate because statistically not a lot of ham planets ever get juicy in their lives.
So if Keto, Low carb, Paleo and so forth are all crap, what does really work? You know it already. Eat less, move more. Gotta be in that caloric deficit. If you haven't already, and you probably have, get your measurements in that calculator and find out for yourself. IIFYM has a relatively precise one. For most men, the range for losing weight is anywhere between 1700 and a whopping 2000 calories. if you haven't already noticed: That is still a shitton of food! The lack of sustainability of most diets, the urges, are what makes people go way beyond that and stay fat.
You want a lifestyle change. The good thing about it: It does not have to be a struggle. You don't even have to cut out your favourite foods. Flexible dieting (also known as IIFYM) is a scientifically proven and sustainable way to keep you full and in that caloric deficit. Take it from a guy who has lost almost 30kg(!) of body fat in a year while maintaining most of his muscle and not starving himself. Genetics do play a role, but if you are honest with yourself you will lose weight.
It is important to track on myfitnesspal. Use the barcode scanner for less hassle. Do get used to it. At the beginning it sucks but after a while it's routine. Don't tell me those 30 seconds are too much to ask.
The 80/20 rule of flexible dieting
I was cruising around 1700-1800 calories which for my height and genetics is relatively radical. In 1800kcal you could fit a normal sized KFC meal and still lose weight! (just don't eat a damn family bucket by yourself) However, doing that regularly will increase your chances of all kinds of diseases. My point is: Do indulge. But do it like a normal person and not like an addict. You can have a cookie. You can have a piece of cake. You can even eat a fucking cheeseburger. People don't get fat from eating one of those. The reason I was fat for most of my childhood was that I got high and ate a full kilo(!) (2.2lbs) of fries by myself. That is not a healthy relationship with food, that is fucked up. Nobody forces you to eat dry chicken with broccoli every day and there is no need to.
As the 80/20 rule states, 80% of your food in a week should come from healthy sources. Think whole grains, organic meats and, of course, fruit and vegetable. Add to that your protein shake. 20% can be whatever you want, as long as you stay in reasonable range of your caloric limit and move your ass to the gym. Again: The magic is to have A BIT of that guilty food, not a truckload!
Do what you can afford and don't get too crazy
Organic meats and veggies are great and you should opt for those if you can. If you have a local weekend market, that's a great place to get those. But doing all that is usually expensive. And there is no shame in just doing what is in your budget range. Being healthy is expensive. Some tricks exist, like going to a shop as late as possible to get discounts.
Also: Don't get too crazy about always being healthy. The reality is that most of what you can buy in the supermarket basically kills you, by use of preservatives and other chemicals. Even organic canned stuff is still canned stuff and contributes to making you older. If you look at guys like "the 50-year-old teenager (youtube)", they rely on a raw food diet. But who really wants to live on cucumbers for the rest of their lives? I have an occasional diet soda but I don't replace water with it.
Eating out and on holidays
Do eat out. Don't withhold that from yourself, especially on holidays. Again, do it like a human and not like a ham planet. Share desserts. Skip the wine. Ask for the salad instead of french fries. Don't order a second round of bread. Preferably don't eat out more than once a day while on holiday. Use your brain while looking at the menu but don't be too hard on yourself, as long as eating healthy remains the norm. Depending on where you are, salad bars, vegetarian/vegan restaurants and similar stuff might be on offer and it is obviously wise to opt for these things. Such places rely on Carbs. Carbs are not your enemy, as slow burning carbs will make you feel super full and fuel your workout. Just mind the macros and get that protein intake.
Nighttime urges
We usually crack at night, especially if we stay up long for work or reading Reddit posts. Step number one should always be to drink water. Carbonated water will make you feel fuller. If you crack, don't order a McDonald's delivery, instead, opt for a small healthy meal! Eat a salad, some chicken or even a damned protein bar. It is not about starving but controlling these urges. Check VitruvianPhysiques 10.000 calorie challenge for some motivation on eating disciplined (he eats all those calories in healthy stuff).
Do not drink, mostly
I never advocate abstaining completely but with alcohol, there have to be strict rules in place. A pint of beer has almost 200 calories, mostly coming from empty carbs. Wine is even worse. Whisky and spirits do not have carb calories, but alcohol calories and high amounts prevent muscle recovery. It increases appetite tremendously and you will be useless the next day. Getting pissed raises cortisol levels, turning you into an obnoxious bitch. There is really no use for that. I used to love drinking because it is one of those instant pleasures, but after seeing what it does to people, my urges to indulge became less and less. I do like the taste of beer and usually drink on one day of the month and not more than two pints. You could even drink that amount once a week if you really want to, but anything higher will seriously slow down your progress with no benefits.
About sugar
If you really need soda, opt for a diet one. Know that too much of that might cause cancer, even the Stevia variant. Limit it, e.g. to once a week. With sugar, about 30g-60g a day is alright, when most of it comes from natural sources. I try to stay on the lower end and most hipster places nowadays sweeten with agave or date syrup as well as coconut. You can have a dessert now and then, try to share it with someone (and mind the macros). A friendly reminder that, if you really have to, there is low-calorie ice cream on the market.
Do HIIT cardio
Proven to release increased amounts of Human Growth Hormone= more gains and fat burning. Also great for the heart. It's worth to get a heart rate monitor (breast strap with a watch) off eBay for these. Aim for 8 sets of 30 seconds but you may start much lower (e.g. 3-4 sets). Either run and go as fast as you can outside or use a stationary bike. The beginning will be hard but your cardio will improve very quickly. You will notice to be able to go harder and longer soon. Add some levels outside by going uphill, etc. If you are super obese start on the stationary bike as it will be easier on your knees and ankles.
Some proven "magic"
These are some scientifically proven foods and supplements that help with weight loss. They can ONLY be part of an already healthy diet and NEVER work without that.
- Ceylon cinnamon: speeds up your metabolism. Get the organic one off Amazon as store bought ones might not use Ceylon. I put that into my protein shakes and coffee
- Speaking of which: Coffee! Same effect as above and halts your appetite. Try to limit it to one per day as caffeine tolerance rises pretty quickly, leading to a mild addiction/dependency. Also fucks up your teeth, wash your mouth by drinking water directly after.
- Coconut oil, Olive oil: Both great for heart health (healthy fats), cook with them and use for salads.
- Hemp seeds: High in Protein and healthy fats
- Avocado: Get used to it. Healthy fats galore and fibre
- generally get your fibre intake straight. 30g per day from natural sources is fine. It will burn fat tissue around your organs.
- Flaxseed: Fancy and expensive but might prevent some of the most common types of cancer in men
- Cucurma (Turmeric): Get used to this spice as it, again, prevents some of the most common types of cancers in men
- Fish oil supplements, if you don't like fish. I don't.
- BCAA supplements to prevent muscle loss. Science is not yet 100% sure on these, I personally use them.
- Also read up on Broccoli sprouts. Just a tiny bit of hassle but incredibly healthy.
Be in it for the long run
It will take time. Your weight will stagnate. That's all perfectly normal. If you do it this way, the realistic way, your edge on others is that it is sustainable, with little risk of ever going back to the old ways. Getting from obese to not or only lightly overweight will take about a year, depending on genetics and some other stuff. A year might sound like a lot, but is it really that much in the grand scheme of things?
My sources are scientific papers which you can find if you google each point. A great book that covers all of this is "How not to die" by Dr Michael Greger.
edit: formatting
circlingldn 6y ago
Stupidest fucking advice evet
Wonder why diets rarely work?
2.change your lifestyle...stop eating out ...start buying slices of pizza instead of the whole thing..etc
Tldr: a packet of crisps has more calories then a apple...which will fill you up more....apply this mantra to your cheat meals too
throwlaca 6y ago
I can share my BJJ teacher way to cut weight before a match:
1) Two can of fish, one lunch, other dinner
2) Run 30 minutes
Do this every day, guarantee you will lose weight while healty.
its_meKnightSwolaire 6y ago
Stopped reading after “keto is crap.”
Fuck off. Keto changed my life
Hugh_Munghous 6y ago
ECA stack. If you live in the states you can get what you need at Walgreens/CVS/wherever.
Cyphe 6y ago
Relax with the cancer alright. If you wanna drink diet soda, aspartame in particular, you need to drink 2400 cans per day during your lifetime to even be at risk of that study that found the cancer risk in mice.
Get your facts straight and worry about your teeth from the soda rather than cancer.
Source: EFSA. Scientific opinion on the re-evaluation of aspartame (E951) as a food additive. EFSA Journal 2013;11:3496.
kcxvi 6y ago
dnp works wonders. Obviously theres more than one way
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MisterRoid 6y ago
Yeah, DNP is great! I can lose ~8kg of fat in 2-3 weeks running a DNP cycle of about 600mg/day. I prefer weight loss to be fast, because I want to get back to stuffing my face with icecream and other goodies as fast as possible.
wexster 6y ago
Checkout Jeff Nippard - https://www.youtube.com/watch?v=Ir83IWRVTOw, he talks about HIIT vs LISS (High Intensity Interval Training vs. Low Intensity Steady State).
TL;DR is that they both burn about the same amount of calories, with the only difference being that HIIT is more time efficient than LISS. But it kinda balances out as you will need more time for recovery from muscle and joint damage if you're doing HIIT. So both types of cardio should be considered depending on your programming and lifting goals.
Merwebb 6y ago
You lost me at coconut oil
cakefmateus 6y ago
I always see people trying to find magic stuff to lose weight. The answer is pretty simple: EAT LESS, MOVE MORE AND BE PATIENT. Control the food you eat, quality or at least close to quality good food. Move more, even if it's a walk in the park or a walk back from work. Be patient, you'll see results after one or two months, 1kg isn't much (looking aspect) but be patient and continue to lose weight, about 10kg you'll see real improvement
red-arctic-tern 6y ago
Moving has little to do with weight loss. Often it makes you more hungry.
cakefmateus 6y ago
Yeah I know, diet is 95% of it all but moving makes you feel better (even more if you do a serious sport like running or lifting instead of just walks). In the end you can lose weight by simply cutting food but moving is a great bonus
Red_Faust 6y ago
Bro science. Insulin resistance is a thing: https://en.wikipedia.org/wiki/Insulin_resistance
If you are insulin resistant you can develop metabolic syndrome and end up having type 2 diabetes.
And guess what also happens? That carbs make you fat.
And guess what keto, low carb, paleo have in common? they control the high GI/GL carbs you body receives so that the above things don't happen.
Please stop spreading false information. There's enough scientific evidence on this, let alone the mountain of personal cases, including mine.
OF COURSE after some point if one wants to reach specific levels of body fat, then it's a matter of calories in/calories out, but that is the fine tuning.
It's awesomely explained in TRP's post "Goldilocks and the Three Metabolic Pumps", which is a classic: http://archive.is/DhrnB
Edit: ok, I'm editing because the above sounded a bit harsh. The rest of the post is solid info. But why would you bash low carb and paleo, and then write a guide which is basically how to eat low carb/paleo? Are you a contrarian or something?
refusewool 6y ago
Calories in vs calories out. If you eat carbs and fat all day but under your TDEE, you will lose weight. Sure, you will lose muscle too and feel lethargic and look like shit, but this is an exaggerated example. Carbs or fat alone do not make you fat. Calories in > calories out does.
LZIII 6y ago
Thank you for writing this, so that I didn't have to.
red-arctic-tern 6y ago
I have been on a low carb diet for a couple of years. I never drink beer. I only drink one cup of coffee a day. I am not missing anything.
xRedStaRx 6y ago
You don't fix insulin resistance with a low carb diet. You do it with IF, low PUFA, caloric deficit, and resistance training, 100% of the time. High blood sugar is NOT a carb/sugar problem. Big misconception.
[deleted] 6y ago
https://m.youtube.com/watch?v=Jd8QFD5Ht18
This is probably the best video I've run across describing insulin resistance. Plus it leaves the viewer with the knowledge of what should be done to reverse it--low to no carbs.
Over the years my diet has evolved. But all along my success has been through a derivative of paleo, low carb, and keto. Now I just focus on protein through meat, eggs, and liver. I'm leaner today in my early 50s than I was in my early 20s.
So I agree. The OP's opening is flat out wrong.
Red_Faust 6y ago
This is a very insightful video, thanks for sharing.
mallardcove Endorsed Contributor 6y ago
I am a diabetic. Losing weight is the easy part, its gaining muscle/bulking that is the hard part.
The diets you listed are good for losing weight. But for gaining muscle I have the most success going with an approach that involves increase carb intake but only from clean sources of carbs(sweet potatoes, brown rice, veggies, beans, whole grain pasta/bread)
Red_Faust 6y ago
Agreed, my grandpa died from diabetes and I had all the early signals like being a fatty kid, always tired, same amount of food made me fatter than other people, eating carbs like pasta made me really really sleepy.
Of course you need some carbs, but the cleaner the better. Low or mid-range GI/GL after training works best for me. Veggies + proteins. Good old Paleo diet :)
2comment 6y ago
No. Excess overeating carbs can facilitate fat gain but our body does not efficiently convert carbs to fat. They can take body fat samples and basically tell you where it originated food-wise. The overfeeding experiments showed that carbs do not convert to fat in any efficiency.
On the other hand, fat will convert to bodyfat with 97% efficiency. This is common sense that somehow has been twisted.
Carbs will refill the glycogen stores in our muscles first and a moderate excess will be burned at bodyheat. When carbs are eaten, fat is
What happens is people eat highly refined foods, say potato chips, which are roughly 50/50 carbs/fat and also a 2,560 calorie/lb food density. Then they get fat and blame "carbs".
There is hardly a processed food without a shitton of oil in it (an unnaturally isolated ingredient) and most things in packages are robbed of fiber and water, pumping up calories in a smaller space.
An 8oz potato has 170 calories, 2 from fat. It has a calorie density of 340 cal/lb; less than 1/7 the processed garbage.
This is why before 1980, over a billion asians were not fat on rice. People do not get fat on potatoes, until they start slathering on butter, sour cream, or other oils.
http://archive.is/v4Ej1
Red_Faust 6y ago
Well of course you're right and processed foods are the worst for fat gain.
The very link you have at the end of your comment says it:
"A diet high in sugars for just a few weeks produces numerous abnormalities found in patients with coronary heart disease including elevated insulin levels and insulin resistance. A diet low in added sugars and refined carbohydrates has been found to reverse all of these metabolic defects."
The keyword here is "refined carbohidrates". Carbs increase blood sugar and to maintain homeostasis the body releases insulin which metaphorically acts like a "key" so that cells can absorb nutrients from the blood stream, including the excess blood sugar and whatever comes with it.
Thus, if you eat carbs with fat, you end up storing a lot of fat.
If you eat carbs with protein, you end up storing a large amount of proteins. Which explains why, after lifting, it's a good idea to eat some mid-GI/GL carbs with your proteins.
My point whas that the Paleo diet, wich is comprised of low-to-mid GI/GL carbs (veggies, beans), lean proteins (meat/fish) and healthy oils (olive, coconut) is a perfectly valid diet and there's no need to bash it.
2comment 6y ago
I wasn't linking for the editorial quote, but to my own comment in that thread for the citations since I disagreed what the editorial was pushing and don't feel like typing it out every time.
What they call high sugar is also invariably high fat in most studies my estimation.
The rice diet has helped treat diabetes despite being composed of mainly white rice, with a moderate amount of sugar and juice to keep the protein low for kidney patients.
Red_Faust 6y ago
Well ok, so "normal" carbs per se doesn't make you obese, while mixing refined carbs with unhealthy oils make you fatter even.
I think we can agree on that.
For people with insulin resistance, like me, it's even worse since the pancreas starts generating even more insulin to compensate. Lowering carbs helps a lot: http://annals.org/aim/article-abstract/718265/effect-low-carbohydrate-diet-appetite-blood-glucose-levels-insulin-resistance?doi=10.7326%2f0003-4819-142-6-200503150-00006
People with normal insulin response do not need to lower that much their carb intake but as you say everyone should stay away from processed foods.
[deleted] 6y ago
Yeah this is pretty good.
I went from 80kg to 63kg elite cyclist in a few years. Am currently at about 68kg, with nearly as much cycling fitness, and more of an upper body now.
I treat food as fuel and nothing more. That is the way to do it, I reckon. As soon as you start being a woman about food, then you are going to fuck up.
throwlaca 6y ago
How do you pickup girls while weighting 63 kg? Girl like strong men, you can't project strength at 63 kg.
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Marsupian 6y ago
Following an ancestral diet (paleo ish dependant on your DNA) is optimal for your health and performance. Paleo, plant based, keto, and a carnivorous diet are not bullshit and can all be an optimal solution for you if done right. You don't have to adhere 100% as long as you manage your cheat days and don't go crazy. Just don't be a fucking slave to food like a basic bitch. Just because OP can't stick to a good diet doesn't mean you should give up as well. Show you care about yourself and don't put shit in your mouth because it tastes good.
Yes, for weight loss it's all about calories in vs out. If you want to become the best person you can be you should figure out what sort of ancestral diet works for you. If you want to go all in get your DNA tested and try a couple of diets that make sense while doing bloodwork, urine testing, etc. If that isn't practical start with a paleo ish, whole food and nutrient dense diet and from there see if you respond better to a more meat/fish based diet or a more plant based diet.
Btw. Everyone should limit themselves to a 12hr eating window and should consider some form of more rigorous fasting from time to time. Only exception is enhanced athletes.
pridebrah 6y ago
I'd skip the DNA testing for now
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mironm 6y ago
This should be the top post. People will try cheating by "micro managing" but they are just lying themselfs, becase they are lazy to do it properly. Simple calorie deficit it is.
ultimatecool12 6y ago
Ephedrine, EC Stack. Game over.
Brutal13 6y ago
Don't forget about supplements. Vitamin D + K2M7, Zinc+Magnesium and get a vitamin pack(I buy Animal Pak)
aardBot 6y ago
Hey, did you know that Aardvarks dig into ant and termite mounds and lick up bugs with their long tongues u/Brutal13 ?
Type animal on any subreddit for your own aardvark fact
Redasshole 6y ago
My weakness is sugar. Instead of ordering ice cream I FORCE myself to eat fruits. It works, plus it's healthy.
[deleted] 6y ago
deficits matter. how u create said deficit doesnt matter (much)
liberty1127 6y ago
High protein, high carb, high fat...build muscle. Watch your GI carbs and count your cals and macros. Watch for insulin resistance. Dun dun dun
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Iwannachokekatie 6y ago
Why don't you just Water Fast™?
ReadyPlayer15 6y ago
I think you really disregard the incredible benefits of keto, especially for quick weight loss, as it sheds water weight much faster than simply CICO. Not to mention it promotes much healthier eating in general. If you at 3 big Macs a day u would be eating at a deficit but you would feel like shit and it would fuck u up in all likelihood
MisterRoid 6y ago
Why would you want to lose water weight unless you are a bodybuilder close to a competition?
jonib0ni 6y ago
There are also studies that claim high fat diets lead to cancer and fatigue and high carb diets (e.g. pescetarian/vegan) is the way to go.
Do not act like the science on this is settled, it is not.
blacklightsleaze 6y ago
There are like 34324 studies about things that lead to cancer.
chrisname 6y ago
Most nutritional studies have been found to be unreproducible any way. This is why we keep alternating between "fat is evil" and "carbs are evil" every few years. The science is just poor quality, fraught with conflicts of interest, small sample sizes and other issues.
Just eat your veggies, avoid processed food and refined sugars or oils, get your protein, and restrict your calories. IF probably works, keto might work, but basically just try to eat the kinds of food people have been eating for centuries, because there's probably a reason they kept eating it.
throwaway-chemist 6y ago
News to me. Share with the class.
LZIII 6y ago
Would you be so kind to share these studies?
Aurora921 6y ago
Debatable! There are some personal experience reports of heart problemw from sludge blood. Some studies state that the weight loss of keto and any caloric deficit diet after a certain amount of months is usually the same.
WoodWizzy87 6y ago
Sludge.....blood...? The fuck is that. I’ll find the medical and research reports that literally state that eating high fat and cholesterol diet plays no part in your cholesterol levels and ldl levels in your blood.
Sugar is fucking terrible for you, why do diabetics have a higher chance of stroke, heart problems, yada yada etc. cause they can’t regulate sugar effectively and if it’s too high in the blood stream it wrecks all sort of havoc
tornadoboy33 6y ago
Not challenging anything said here, but I’d love if you could dig those up! I’m just starting keto and I can’t find much for either side from credible sources to refute the ignorance haha
LZIII 6y ago
https://www.dietdoctor.com/
[deleted] 6y ago
Not wanting to get into an internet argument with you mate, as we all on the same page here in this sub, but from personal experience I have noted the following...
I was more 'diabetic' when I was fat. As soon as I slimmed down and cut fatty food out of my diet, my blood sugar levels returned to normal
I can eat as much sugar as I want (within reason, of course) and my blood sugar processing doesn't suffer. I say this with the assumption that you know I am exercising a hell of a lot too
These are my observations over the years of being very fit.
throwaway-chemist 6y ago
Interesting tidbit: chronic high blood sugar leads to diabetes, sure, but so does chronic high blood fat.
Remember that type 2 D is caused by a chronic SURPLUS of insulin-triggering molecules. Fat indirectly stimulates insulin.
It takes a lot more fat to make you diabetic than it does sugar, but it plays a role. Doesn't help that big Macs have a shit ton of both.
EDIT: also high body fat makes you "more diabetic," so to speak.
[deleted] 6y ago
Interesting. I am no medical professional, just going by my own findings. What you say makes sense. Would be good to look into it more. Cheers for the heads up.
WoodWizzy87 6y ago
It’s still on a basis of calories in calories out. Fat is 9 calories a gram and you need way less. So if you’re eating s cup of nuts when the serving is a quarter cup, yea you’re in excess calories.
[deleted] 6y ago
Yeah agree with that!
I just noticed that diabetic symptoms reduced with my fat reduction and that sugar didn’t cause these to come back.
boonjetello 6y ago
I think I should mention that the BIGGEST benefit of those weird fad diets like keto, veganism, paleo, etc. are that if you find something you enjoy doing and can stick to, they essentially keep you from eating shit all the time. Most of those diets are little to no-carb diets.
Bottom line, like you said, eat less and don’t eat shit all the time. If one of those diets works for you, do it. If you can manage eating less, do it.
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Kalidane 6y ago
Explain why organic meat is superior, or don't recommend it.
I'm looking for evidence based claims, not marketing nonsense.
Your sources may be scientific papers but they are not in agreement with the larger body of evidence. You know that virtually anything can be published right? But the experiment can't be validly repeated.
It isn't our job to find employ confirmation bias in a search for anything that might be interpreted as supporting your claims. It's your job to support your claims. We then explain why your papers do not actually support your claims.
[deleted] 6y ago
^^He's right. "Organic" is a scam
[deleted] 6y ago
Any good resources on these? Or where to buy them? Great post all around, OP.
ValuePrestige 6y ago
I am 6'3, 205lbs and eating 1700kcal a day since 10 Days now.. weight went down 4lbs at the start but now I am back at my starting point and I have no fucking clue why
Yonski3 6y ago
Weight loss is not linear. Don’t worry about the scale so much, just keep eating in deficit and you are bound to drop body fat.
Giddleor 6y ago
Good post. I do this usually when I cut and it works. The Hodge twins on YouTube (twinmuscle) are living proof of this and how you can eat anything as long as your calories are fine. Bro foods just make it easier because they fill you up generally and have fewer calories (skillet/baked chicken compared to a burger) and are healthier from a dietician standpoint.
[deleted] 6y ago
Hodgetwins are pretty cool. But you have to keep in mind what they looked like before they started juicing.
They were already bless genetically
You stack with intermittent fasting and their genes. Pshh they can cut whenever they wanted. Hahaha
[deleted] 6y ago
There's always a balance with everything. Generally from a broad perspective people consume their own body composition.
Lose weight:
-> avoid sugar , anything less than 90g a day is what your liver can handle
-> calorie dense junk food will never make you feel full. Protein and fat itself have a stronger response on satiation (feeling full).
-> liver has a much harder time juggling fructose sugar and any other food that comes down with it. For example I you drink orange juice and eat bread with i. Your body will attempt to cover the fructose to lipids to make room for the bread to be converted to glycogen In your liver.
hydrate with water and don't be afraid of table salt.
Assuming everyone had a flexible metabolism, any diet could work if the calorie intake was less than what they're body needed. If you eat less than your body needs it will consume itself to survive. But then again dieting too hard will cause negative feedback on your thyroid ( metabolism drops to match your deficit, to survive)
Anyway Still have doubts about people being able to pull off extreme diets . Not everyone has a flexible genetic profile in terms of metabolism. Would be cool if they came out with some test in the future where you kick a paper and it reads your profile and which diets will lead to the most optimal success.
yotheman 6y ago
I read your post and found some of the information you wrote that is wrong and stopped to take seriously what you wrote. About sugar the studies says that is recommended not to eat daily more than 5% of total calories, it means as an example, if you eat 1800Kcal, you should not eat more than 22grs of sugar. About Flaxseed, totally useless because humans don't assimilate well the Omega-3 from flaxseed (ALA) and they don't contain lignans, lignans are what could help to prevent certain cancer in men, eating low fat diet help more than eating flaxseed and for Omega-3, eat salmon...
Andgelyo 6y ago
Solid post. I’m 5’9 and about 190. A bit too bulky on top. The most attention I got from women was when I was 180, as I had a very prominent v taper and jawline then. I’m struggling to lose these 10lbs.
Alfalfa121 6y ago
You mention that eating healthy is expensive. How so?
Plain oats are way cheaper than prepackaged oats or any manufactured cereal.
Fresh potatoes are cheaper than frozen fries. Also more delicious.
Rice and beans are almost free. Possibilities with these two ingredients is limitless.
Eggs, cheap.
Plain bag of popcorn vs bag of microwave popcorn, the plain popcorn is cheaper by a factor of ten.
Even the Uber expensive trendy superfood chia seeds, if you compare them to to meat, which they can stand in for by nutrient profile, a serving is significantly less expensive and far more nutritious than a fast food burger.
Substituting soft drinks and alcoholic drinks with water will save you a tonne.
Time poor? With a slow cooker you can prep a meal in the time it takes you to park your car at McDonald’s, wait in line, then get back in traffic. Pour milk over uncooked oats and toss some bits and fruit on it, 2 seconds, have a balanced meal. Fucking delicious.
Bananas? Cheap AF! Add some oats, chia seeds, kiwis, got a meal replacement there for like two dollars max. Find me a cheaper frozen pizza that can cook faster!
CharCanDo 6y ago
That low of a deficit for an extended period.. honestly, my energy and T would crash hard if I didn’t have periods of refeeding.
If you can’t lose weight at 2500 cals a day, then IMO you’re already “skinny” enough and should focus on putting on some muscle to increase your calorie expenditure. As it is for me now, I lean out fast if I eat just under 3000 cals a day, and I don’t even have an exemplary or impressive build for what many guys here would consider to be ideal.
Giddleor 6y ago
Heavily depends on height and weight
Aurora921 6y ago
You're right! That's why everyone should use a calculator. I was around 2000 most days as I had to lose 30kg and wanted itnto go reasonably quick. Worked for me, might not be a good idea for others.
ValuePrestige 6y ago
Lmao I am at 1700kcal, 6'3 205lbs, ~16%bf and not losing weight so..
MormonRedPill 6y ago
Doubt
I've followed bodybuilding for a long time, and most of those dudes cut at less than that. Here's a random example. Direct link to image. That dude (5'8") cut from 184 to 155 at ~2000/day. He can do 165x2 on OHP at 155, which is not what I'd call "skinny" at all. Either you're really, really tall, or you're not counting correctly.
Lavlamp 6y ago
Shoulder surgery scar on his right arm I wonder? Curious, as I just retore my left shoulder and may be going back under the knife next year.
CharCanDo 6y ago
Bodybuilders cut to get to naturally unattainably low levels of body fat and they have the aid of AAS to do it. They can cut at an extreme deficit without any ill effects - like the guy several posts below cutting at 1700 cals at 205 pounds and not losing weight.
We’ve heard that a lot. Sub 2k calorie cuts with guys who should be able to cut easily and they’re not losing anything. You think it’s because at 205 pounds and 6’3 his body just doesn’t naturally burn more than 1700 calories a day? Gtfo
Why are you comparing your diet to what bodybuilders eat? They also eat over 5k calories when they’re out of season. You going to do that too?
Go put your stats into a TDEE calculator. If you can’t select one of the two most active options for lifestyle choice, ask why not. Fix that. Then tell me you just have to cut at 2000 cals a day like the 5’8” dug enhanced bodybuilder.
6’, 189 pounds, and I OHP 175 for a triple and 195 for a single.